Belly fat not only affects aesthetics but also poses many health risks. To have a slim waist, persistently doing the right waist reduction exercises is the key to help you achieve your goals quickly and safely. Let’s discover the secret of 30 minutes to quickly reduce belly fat in 1 week through the article below.

To effectively reduce belly fat, you need to combine a scientific exercise regimen and perseverance. Many people make the mistake of focusing only on abdominal exercises and ignoring other forms of exercise. In fact, to achieve a slim waist, you need to prioritize full-body exercises, including cardiovascular exercise and overall fitness training. This combination not only burns belly fat but also improves overall health, helping you to have a more balanced and toned body.

Why do many people exercise but their waist is not small?

Despite their efforts, many people still have difficulty reducing belly fat. Some common reasons include:

Irregular exercise

Exercising occasionally and not maintaining a regular schedule is a major cause. Interruptions in exercise prevent the body from burning calories effectively and make it difficult to achieve goals.

Irregular training is the reason for not achieving the desired results.

Stress and lack of sleep

Prolonged stress increases the hormone cortisol, which is associated with fat accumulation in the abdomen. Lack of sleep also negatively affects metabolism and leads to cravings for high-calorie foods.

Improper diet

Eating too much starch, fat and lacking fiber is the cause of increased abdominal fat. A balanced and healthy diet is an indispensable factor in the weight loss process.

Lack of perseverance

Reducing abdominal fat requires time and perseverance. If you give up early, you will hardly see the expected results.

Focus only on abdominal exercises

Many people think that focusing on abdominal exercises will help reduce fat quickly. However, fat loss is a whole-body process. Comprehensive combined exercise will help burn fat more effectively.

Abdominal exercises alone do not reduce waist size.

30-minute exercises to reduce belly fat quickly in 1 week effectively

Below are 30-minute exercises to reduce belly fat quickly in 1 week, easy to do, just need to persevere to do it every day to achieve fast waist reduction results.

Crunches

Crunches are a basic exercise but very effective in burning belly fat.

How to do it:

• Lie on your back on the mat, bend your knees to create a 90-degree angle.
• Place both hands behind your neck, slowly raise your shoulders, tighten your abdominal muscles.
• Shoulders are about 10cm from the floor, hold the position for 1-2 seconds, then return to the starting position.
• Repeat 15-20 times.

Plank exercise

Plank not only helps to firm the abdominal muscles but also strengthens the whole body.

How to do it:

• Start with your elbows on your back, legs straight, body forming a straight line from head to heels.
• Hold the position for 20 – 30 seconds, gradually increasing the time as you get used to the intensity of the exercise.

30 minutes to reduce waist and belly quickly in 1 week effectively with plank exercise

Abs Bike Exercise

This exercise helps activate the oblique abdominal muscles and slim the waist.

How to do it:

• Lie on your back on the mat, place your hands behind your neck.
• Lift your shoulders, bend your knees, alternately bring your right elbow to touch your left knee and vice versa.
• Do 12 – 15 times on each side.

Mountain Climber Exercise

Mountain Climber is an effective full-body fat-burning exercise.

How to do it:

• Start in a high plank position.
• Pull your right knee towards your chest, hold for 5 seconds, then switch sides.
• Repeat 15 – 20 times on each side.

Alternating Plank Exercise

This exercise helps strengthen muscles and effectively reduce the waist.

How to do it:

• In a high plank position, lift your left leg and right arm up at the same time.
• Hold for 3 – 5 seconds, then switch sides.
• Do 10 – 12 times on each side.

Advanced Plank Exercises

Bicycle Exercise

Bicycle Exercise is not only simple but can also be done anytime, anywhere. This is a combination of sit-ups and leg movements, helping to burn belly fat effectively.

How to do:

• Step 1: Lie on your back on the floor, place your hands behind your head like a sit-up position.
• Step 2: Lift both legs off the floor. Pull your right knee to touch your left elbow, then switch sides.
• Step 3: Perform the movement continuously, keeping your legs off the floor.
• Intensity: Practice 10 – 15 times/set, repeat 3 – 4 sets.

Lunge Twist

Lunge Twist is a challenging exercise with the ability to burn fat all over the body, especially effective for the waist and abdomen.

How to do:

• Step 1: Stand straight, feet shoulder-width apart. Put both hands in front of your chest, you can hold a light weight.
• Step 2: Step one leg forward, bend your knee so that your knee is perpendicular to the floor.
• Step 3: Keep your back straight, rotate your body to both sides in turn, then return to the starting position.
• Intensity: Do 15 times/set, repeat 2-3 sets.

These exercises are easy to do, help reduce belly fat effectively when combined with a healthy diet and lifestyle.

Notes for fast waist reduction

A fast waist reduction not only helps you feel more confident with your figure but also contributes to improving your overall health. However, to achieve optimal results, combining a scientific diet, appropriate exercise and a healthy lifestyle is necessary. At the same time, staying away from unsafe quick weight loss methods will help you maintain long-term results.

To help the goal of 30 minutes of fast waist reduction in 1 week achieve optimal results, you need to note the following:

Scientific nutrition

• Increase green vegetables, fruits, lean protein and healthy fats.
• Limit sugar, refined starches and processed foods.
• Drink 2 – 3 liters of water per day to support metabolism.

Scientific diet helps reduce waist size effectively

Change your lifestyle

• Get enough sleep (7 – 8 hours/night) to help your body recover.
• Avoid stress and bad habits such as drinking alcohol and eating late at night.

Be persistent

• Combine exercise with diet for at least 4 – 6 weeks to see clear results.
• Don’t give up halfway, stay motivated and positive.

Reducing your waistline is not difficult if you apply the right method and maintain perseverance. Just regularly do the 30-minute exercises to quickly reduce your waistline in 1 week above, combined with a scientific diet and healthy lifestyle, you will quickly achieve the slim waist you want. Start today to be more confident with your figure.